By Alessandra Djurklou, Staff Writer

For many years, salt was considered a precious commodity, vital for body function and food preservation, and very hard to get in inland areas. Roman soldiers were paid in part with salt, and the word "salary" is descended from that custom.

These days, however, salt is plentiful, so much so that we eat far too much of it every day.

For those people who have high blood pressure and the rest of the population, which health professionals say are at risk for developing it not eating so much salt is considered a good idea.

Well, actually, not eating so much sodium (which makes up half the salt molecule, sodium chloride) is the goal.

The problem, however, is that most of us don't seem to know how much sodium we should ideally eat every day.

The answer is alarmingly little: 1 teaspoon, and not a heaped one, either.
That contains about 2,300 milligrams of sodium.

The government actually recommends 2,400 milligrams, so that would include a pass with the salt shaker on your meal.

Well, that should be easy to maintain, correct?

Not so, local doctors and dietitians say.

Many people, said Cathy McMahon, a dietitian at Long Beach Memorial Medical Center, consume between 4,000-8,000 milligrams of sodium a day. And that consumption has nothing to do with being heavy-handed with the salt shaker.

"The reason we eat so much sodium is processed food," McMahon said. Never mind potato chips or salty pretzels that canned soup you're having for lunch, the cold cuts on your sandwich, the tomato sauce on your pasta for dinner chances are they are all chock-full of sodium. And fast food? You don't want to know how much sodium is in your favorite burger and fries.

Even foods you think are low-sodium may have more than you think. "Sodium is found in flash frozen foods," said Dr. Marvin Appel, a cardiologist at Memorial, and That is why Appel and McMahon recommend reading labels very carefully. These days, most processed foods are labeled, not just with sodium content, but how much of your daily allowance that includes. That can still be tricky. You have to keep an eye on portion size.

For instance, that can of something may say there are 400 milligrams of sodium per serving. However, the can serves four. You eat the entire contents of the can, and you just got a whopping 1,600 milligrams of sodium.

It is a good idea to avoid processed foods as much as possible, health professionals say. And if you must have your fix, go for the low-sodium option. Most of the big canned soup companies offer a low-sodium line. Some snack foods do the same.

A big problem is that most of us have gotten a real taste for salt, and find food bland without it.

"We're used to that salty taste," McMahon said. "We've learned over the years to like salt."

But that can be unlearned, McMahon said. You can wean yourself off salt by substituting other flavors. Try herbs (such as basil, oregano, rosemary or
thyme) and spices (black pepper, cayenne) to gussy up that chicken, those veggies, that steak. Flavored oils, used in moderation (acceptable oils include canola and olive), can also flavor a dish well.

Dr. Mike Vasilomanolakis, a cardiologist who works with Community Hospital of Long Beach, recommends lemon juice, a staple in his native Greek cuisine.

Lillian Lew, a dietitian at St. Mary Medical Center, loves to add fresh ginger, cilantro and chopped green onions to her Asian-inspired steamed fish. And yes, she adds soy sauce, but makes sure it is the low-sodium variety.

Doctors also recommend eating seasonally to avoid eating too much sodium in canned or frozen food. That means eating fresh fruits and vegetables at their peak of the season.

Try to buy fresh fish, meats and poultry as much as possible. A lot of sodium is consumed while dining out. Since most restaurants don't provide nutritional information to diners, it's hard to know what choices are healthiest.

There are, however, a number of resources available. St. Mary has a program called "Eating Well," said Lew, where dietitians work with area restaurants and recommend what items on the menu are preferable. Some of the local restaurants include McKenna's on the Bay, Frenchy's Bistro, 555 East, Gladstone's, Lasher's and L'Opera.

Other areaSome restaurants have entries in the "Los Angeles Healthy Dining Guide," a book that operates on the same basic principle. Local restaurants in the guide include King's Fish House.

For a general restaurant dining guide, there's "Eat Out, Eat Right, A Guide to Healthier Restaurant Eating," by Hope S. Warshaw ($12). The book is available through amazon.com, and is full of tips to guide diners toward better menu choices.